There is nothing good in carrying extra pounds, so your body will be grateful for getting rid of them. In addition to the aesthetic effect associated with the disappearance of the fat layer, it will be also useful for your health, reduce the risk of developing cardiovascular diseases. There are only two cornerstones that help you achieve what you want — a healthy diet and physical activity. But there are some nuances. Pay attention to 16 ways to burn fat faster, with which you can effectively lose weight and consolidate your result.
Water for fat burning
Clean water is the best fat burner. The liver that processes fat needs a lot of water to function properly. Dehydration reduces the rate of fat burning and negatively affects the joints and muscles. As for the amount of water that you need to drink during the day, the recommended amount is 8 glasses, and we mean only pure still water, and not tea, coffee, juices or other beverages.
Getting rid of express weight loss and mono diets
To burn fat effectively, you should not sit on all sorts of fancy diets like grapefruit or cabbage soup diets. They will help you lose extra pounds quickly, but the effect will be short-term. Moreover, such strict diets lack key macronutrients, which are very important for health. It is best to use a diet that you can sit on for a relatively long time. In this case, you can get rid of excess weight not so quickly, but keep the shape for a long time.
Balance of protein, fats and carbohydrates in the diet
To burn fat at home and remove it from the problem areas, you can use the optimal balance of carbs, proteins and fats. In the most general form, this ratio should be 1 part proteins to 1.2 fats to 4carbs (for people engaged in moderate work). To lose weight, the number of complex carbohydrates will need to be limited, and simple ones will need to be reduced to a minimum. The ratio of carbs, protein and fats for weight loss can be different (depends on the individual characteristics of the body), for example, a good option is the proportion of 30% protein:10% fats:60% carbs. It is also important to try and consume the main part of fat from unsaturated fats.
Increasing the frequency of meals speeds up your metabolism and helps you lose weight. Although more important is not how often you eat, but how good is the food you eat. Low-calorie proteins, healthy fats, and complex carbohydrates, properly distributed throughout the day, help accelerate metabolism. This leads to fat burning. It turns out that if you eat 3 times a day, you need to increase the number of meals to 5-6, but at the same time significantly reduce the portions.
Slow-digesting carbohydrates in the diet
Carbohydrates are the most effective and main source of nutrition. They act as fuel for mental and physical work. But excessive use of them just leads to the appearance of extra pounds. A low-carb diet (one of the best tools for weight loss) has gained considerable popularity, but you can not follow it for a long time and without breaks, because it can slow down the metabolism and lead to other negative consequences.
To lose weight, you need to consume complex (slow) carbohydrates. The fact is that they are not chemically ready for assimilation, so they need to be broken down. It takes them an average of about 2.5 hours to release all the calories and sugar. They are completely converted into energy for the cells, even if you did not train that day. Calories will be spent on daily physical activity, mental work, breathing, digestion, etc. Complex carbohydrates are found in:
Green tea and natural juices
Replace your usual cup of coffee with green tea in the morning. This drink helps to accelerate the metabolism, which will help in the fight against extra pounds. Green tea has an antioxidant composition, thanks to which it helps the body recover after intense training. Additionally, it helps to cope with dehydration much better than coffee.
As for natural juices, they should not be purchased. It is better to use them not as a diet, but as a component of a healthy balanced diet. Drink juice when you are hungry, and it is not yet time for lunch or dinner. In addition, you can consume it half an hour before meals. Thanks to this, the volume of food during the meal will be less. In a month, you can lose about 2-3 kg of weight. Among the 16 ways, this option is the easiest.
More healthy carbohydrates
To ensure effective fat burning, you can increase the intake of good carbohydrates. The consumption of foods containing simple carbohydrates leads to a constant feeling of hunger, as a result of which a person often resorts to snacks. In this regard, preference should be given to complex carbohydrates, because they are digested more slowly and do not cause a sharp rise in the level of insulin in the blood. If you are on a low-carb diet, plan to eat carbohydrates at least once a week. This will help the fat-burning hormone Leptin to act more effectively. Prohibited products:
Stressful situations and depression
Try to avoid stress, because it can lead to overeating, drinking, and other unhealthy habits. If you do not burn calories, the existing subcutaneous fat will become even more voluminous. Stress promotes the release of the hormone cortisol, which can lead to an increase in body weight. If there is a lot of cortisol, it will cause the body to put “reserves” in problem areas.
To overcome a stressful situation that slows down your metabolism, add some relaxing activities to your daily schedule. For example, walk, exercise, read, take a bath, talk on the phone with friends, etc. The better you learn to control stress, the better you will feel and the faster you will see the effect of the selected exercises.
Regular physical activity
To achieve the desired result, do not forget about physical activity. Do both simple basic exercises and complex ones, as this is a great way to use your muscle mass more effectively. Include deadlifts, bench presses, and squats in your training package. press from behind the head. Do not miss classes, trying to give them at least half an hour a day, or better — an hour and a half.